My Weekday Diet

I always get a lot of questions about what I eat and why. It often seems like sitting down for lunch at work is a spectacle to my coworkers as they try to guess what’s inside the boxes! While my diet changes a fair amount depending on time of year, current training goals, and what workouts I have on the day, certain habits and go-to’s have definitely developed. These have formed either through personal experimentation or by learning more about the research on what is best to support the training and racing that I do.

So here is an example of my diet on a typical weekday for me in which I have a couple workouts in the morning and work in the afternoon/evening!

Wake Up

Before my first morning workout I typically will have something light and carbohydrate focused to break the overnight “fast” but not so much as to cause GI distress during the workout. This can include one of the following and just depends what I feel like that morning and how much time I have.

  • 2 slices of cinnamon raisin toast with a bit of peanut butter
  • 1 Kattouf bar (preferably a Brownie Bar)
  • A banana

Before my first workout of the morning, I also take 5 Round Fury as well as High Output which are great supplements made by Team Kattouf Nutrition. If the workout is going to be particularly difficult, then I will switch out taking 5 Round Fury for a serving of Ferocifire Xtreme, which can really help me get focused and ready to tackle a short morning workout.

Riley approves

Between Workouts

My workouts on days that I work aren’t typically long enough to require calories during, so I make sure to immediately start refueling following the workout. As soon as I finish I typically down a smoothie containing some mix of the following.

  • Almond milk
  • 2 scoops of Load Reload powder
  • Mix of Flax seeds, Chia seeds, and Hemp hearts
  • Frozen berries and/or a banana

If I have more time between the two workouts then I’ll include something else that is a bit more filling or just a snack. It really depends how I’m feeling and what the workout is going to be though. This could include any of the following.

  • Avocado toast (with salt and pepper or sriracha)
  • A Kattouf bar
  • Trail mix (preferably raw nuts and dried berries)
  • Everything bagel with Kerrygold butter

Just prior to starting the workout, I’ll also typically have another serving of 5 Round Fury. Especially if the workout calls for any sort of intensity, but often even for the aerobic work as well.

Post Workouts/Pre-Work

After the workouts are completed and I’m getting ready for work I’ll generally have a decent meal that will hold me over for at least a few hours until I can eat at work. As well as serving as a good recovery from the workouts. I may have another smoothie and heavier snack such as listed above, but more frequently I will have a good sized bowl of oatmeal prepared with our Instant Pot.

  • 3/4 cup of dry steel cut oats cooked with the Instant Pot
  • 1 scoop of Load Reload powder
  • Mix of Flax seeds, Chia seeds, and Hemp hearts
  • Scoop of peanut butter


  • 3/4 cup of dry steel cut oats cooked with the Instant Pot
  • 1 scoop of Pro Voltage 10x powder
  • Mix of Flax seeds, Chia seeds, and Hemp hearts
  • Scoop of peanut butter
  • A banana

Or if I’m lazy that day and haven’t prepared oatmeal ahead of time then I’ll just serve up a bowl of cereal with various toppings!


I am very fortunate that my work place has an outstanding quality of food in our dining area. When Palmetto Health Baptist-Parkridge Hospital was built about 4 years ago, one of their goals was to have a healthy selection of food for patients, guests, and employees who eat there. This is something that is severely lacking at most all hospitals I’ve worked at, and is one of the reasons I love my job. While the menu changes from day to day, there are some things that are pretty regular to me. Particularly the fact that I just about always get a large, delicious salad at lunch time. What I get on this salad typically resembles something like this.

  • Spinach leaves
  • Feta Cheese
  • Shredded carrots
  • Tomatoes
  • Bell peppers
  • Chickpeas
  • Onions
  • Mushrooms
  • Beets
  • Chicken
  • Sliced almonds
  • Dried cranberries
  • Balsamic vinaigrette

It’s definitely no small salad. Add on whatever other options for entrees or sides they have that day and it is a good sized meal. My personal favorite is when they have tacos!

Yum tacos


Obviously this changes from day to day, but there are a couple meals that are repeated more often than others. Most are pretty simple, and the amount all depends on how much I feel I need to refuel to prepare for the next day of training. Here are some of my favorite simple meals that we have pretty regularly.

  • Jasmine rice, black beans, and avocado seasoned with salt and pepper
  • Frozen pizza loaded with whatever veggies we have
  • A homewrecker burrito from Moe’s
  • Any kind of sandwiches including some combination of eggs, avocado, and turkey/veggie burger
  • Lentils mixed with any combination of soups that we have on hand


Before Bed

Whenever I pay more attention to my nutrition before bed, I always notice that I tend to sleep better and feel more recovered on following days. I’ve done a good bit of research and experimentation to figure out what will help me get the best quality sleep, which is super important now with baby Charleigh! Here is what my typical routine consists of.

Baby Charleigh pic!


And that’s a typical weekday! I don’t really count calories or try to hit a certain amount, but simply eat to satiation trying to focus on healthy whole foods while supporting the training that I am doing. It’s not always this perfect, but I don’t expect it to be. This typically puts me in the 4,000 calorie range for a weekday and can be increased on days that I have off from work where I can train and recover more. If you ever have any questions about training or diet then reach out to me at any time! Or you can always shoot a message over to Team Kattouf Nutrition, as the owner Rick Kattouf has been at this for a lot longer than me!

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